Thursday, September 1, 2011

SMAC- Platinum & Gold

400 freestyle- 50 choice free drill, 50 kick on back
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
Review free & back drills with the following-
2 sets of:
3 x 50 drill/swim by 25's @ 1:00 (1st set free, 2nd set back); #2 is all swim @ :50
4 x 25 @ :45 (same stroke as the 50's above)
odds- swim build to FAST
evens- kick all out FAST with 5 FAST underwater dolphin kicks off of each wall!
No rest between sets; check HR after each set
1:00 rest after 2nd set
BREASTSTROKE DRILLS:
2k1p
breast pull w/free kick
breast pull w/dolphin kick
2 breast/2 fly drill
Remember to get your head in line with your spine & squeeze your feet together at the end of each stroke!
KICKING-
3 sets of:
3 x 50 kick @ 1:00- free on back
2 x 25 kick FAST w/boards (choice kick, but same for both 25's) @ :45
1 x 100 kick for time, descend 1-3 to something juicy!
1:00 rest between sets; get time & HR after each 100 kick
Enjoy your weekend off- do a great job with your HW & don't get sunburned! Tuesday we get back to work, 4 p.m. Have a great day!